Barbell Warmup

Primer
4x (2+2)
(Snatch Push Press + OHS)

Snatch
4x (2+1)
(Hang Power Snatch + Squat Snatch)

*Focus with the Snatch complex is the lock out. We want to be aggressive with the lockout and by training a couple reps from the hang prior to the full squat variation we can feel if there are any differences in our turn over and lockout. The feel should be essentially the same between the two. Aim to make these reps consistent. The same concept can be applied to the cleans. With these we are focusing on our elbow speed and timing. Ideally, a solid front rack receiving position is when the elbows are in front of the bar and pointing forward at the precise moment the bar makes contact with the shoulders.

Clean
4x (2+1)
(Hang Power Clean + Squat Clean)

2x Press Supersets
Max Reps Strict Press + Max Reps Push Press + Max Reps Push Jerk